Your aim here is to get your heart rate up by performing short bursts of intense exercise. The cardio routine is the same programme each week. You can add this onto the end of the main exercise programme, after completing one round of all 6 exercises in the level you choose. The cardio circuit can be performed any day of the week when you want a quick heart rate booster, it only takes 5 minutes so give it a go. Make sure to warm up first and cool down after the cardio.

March with arm swings or high knees

Stand with your feet slightly wider than hip distance apart with your hands by your side. Begin by lifting one knee to hip height, then lower back down alternating to the other leg. To increase your heart rate, swing your arms with your legs. Continue marching for 45 seconds. Repeat 2-3 times or until you feel warm.

or

High knees - level 2/3

Stand with your feet slightly wider than hip distance apart and hands by your side. Begin by lifting one knee to chest height and then lower back down, alternating to the other leg. To increase your heart rate, swing your arms in conjunction to your legs. Continue for 30-60 seconds. Repeat 2-3 times or until you feel warm.

 

Step ups

Stand with your feet slightly wider than hip distance apart. Using a step or block, begin by engaging your abdominals and step up. Keep your weight in your heels and engage your glutes at the top of the step. Slowly step back down and alternate to the other leg. Continue alternating for 30-60 seconds.

 

Glute kicks

Stand with your feet hip distance apart. This exercise is like jogging on the spot, although bend the knee enough so that the heel of the bent leg hits the back of your glute. Continue alternating each leg, jogging for 30-60 seconds.

 

Invisible skipping

Stand with your feet hip distance apart. This exercise is like skipping without a rope. Move your arms in circular motions, at the same time jump a few inches off the floor. Continue for 30-60 seconds.

 

Toe touch to overhead reach

Stand with your feet wider than hip distance apart and arms stretched out. Bend at the hips to touch one hand to the opposite foot. Bend the knee of the foot you are touching and straighten the opposite leg. Continue to alternate from side to side for 30-60 seconds.

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